Avocados, raw, California
Per 1 medium (150g) — verified against USDA FoodData Central (fdcId 171706).
| Nutrient | Per 1 medium | Per 100g |
|---|---|---|
| Calories | 251 kcal | 167 kcal |
| Protein | 2.9g | 1.96g |
| Carbohydrate | 13g | 8.64g |
| — of which sugar | 0.5g | 0.3g |
| Fiber | 10.2g | 6.8g |
| Fat | 23.1g | 15.41g |
| — of which saturated | 3.2g | 2.13g |
| Sodium | 12mg | 8mg |
For context, 251 kcal is roughly equivalent to a 58-minute walk at a moderate pace, for a 70kg adult — not a suggestion to "walk it off," just a neutral energy comparison.
How much for a specific target?
That's about 130g of avocados, raw, california — roughly 0.9× the 1 medium serving above.
About this food
An avocado is nutritionally unusual for a fruit: most of its calories come from fat rather than carbohydrate, and that fat is predominantly unsaturated, which is why this page groups it with other healthy-fat foods like olive oil and nuts rather than with other fruit, even though USDA's own food-category system files it botanically as a fruit.
At 6.8g of fiber per 100g, avocado is also a notably high-fiber food for something so fat-dense — most fat-dense foods on this list (oils, nut butters) carry little to no fiber at all, since fiber is a carbohydrate-associated component that fat itself doesn't contain.
A whole medium avocado is a fairly calorie-dense single food, given how much of it is fat — worth keeping in mind since it's easy to add to a meal (mashed, sliced, or blended) without the same volume or weight cues that make a similar calorie amount of a lower-density food more obviously noticeable.
For a full daily target across calories and all three macros, try the macro calculator.
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